How to Boost your Immune System

Many people nowadays figure out how they can boost their immune systems.  Patrick Holford is one of the UK's main nutrition specialists, widely referred to in the media. He is the founder of the Institute for Optimum Nutrition in London and the author of over 30 health books. Jennifer Meek is an immunologist and notable nutrition consultant. 

They say; "We can all prevent viruses, and diseases and fight infection using a simple yet powerful medicine - food. Understanding nutrition and correctly supplementing your diet is the key to boosting your immune system. Today, our immune systems also face a growing number of enemies, such as stress, pollution, pesticides, and food additives."

The immune system relies on a complex integration of various cells, organs, proteins, and tissues which work together to recognize and neutralize pathogens.

The immune system is not designed to be boosted, however, there are many nutrients, vitamins, and minerals that are required to support the normal functioning of the immune system.

1. Vitamin D.

Helps the healthy development of bones joints, and muscles.
It has been found to adapt our immune responses and that a deficiency in it can cause autoimmune conditions and lead to infections.
Vitamin D is primarily made from a reaction to the sun on the skin. Some foods such as oily fish, egg yolk, and meat contain vitamin D in small amounts.

2. Zinc and Vitamin Bs complex and also Folic acid as well as Vitamin C.

Zinc, Vitamin Bs complex, and Folic acid sources are green leafy vegetables, fruits, nuts, beans, seafood, eggs, meat, and whole cereal grains. Vitamin C source is fruits like oranges, lemons, etc. These vitamins and minerals enable the body to make antibodies, white blood cells, and so on to fight against infections.


3. Omega 3.

Are integral parts of the membranes that surround each cell in your body.
A good source of Omega-3 is oily fish.

4. Exercise.

To enhance the body's immune response and improve its defense activities.
Regular exercise resets the immune system.

5. Manage Stress Level.

Acute stress is potentially beneficial for the immune system and also prepares the immune system for providing infections resulting from cuts, scrapes, and bites.

Chronic stress has been linked with the suppression of the immune system.

6. Moderate drinking.

Alcohol misuse can weaken your immune system making you vulnerable to infections since it has a damaging effect on organs leading to liver diseases and also can increase the risks for heart diseases as well as several cancers.

7. Moderate sugar fats and salts in taking and also drink enough water.

Water helps the body to detoxify and improve immune system activities.

Too much sugar and fats tend to lower the activities of the immune system and may cause overweight and obesity, Diabetes, and general weakness in the immune system.

8. Get enough sleep.

Sleep in a completely dark room, and go to bed at the same time every night.

Generally, our immune systems are made up of the interplay between our diet, stress, lifestyle, and environment.

Sources

Gombart, A. F., Pierre, A., & Maggini, S. (2020). A Review of Micronutrients and the Immune System-Working in Harmony to Reduce the Risk of Infection. Nutrients, 12(1), 236. https://doi.org/10.3390/nu12010236

Patrick Holford. et.al. (2010). Boost Your Immune System: The Drug-free Guide to Fighting Infection and Preventing Disease.